Time change practice - oof

kennethjohnanderso
Mar 10, 2024
1 min read

800 fins - min 100m each stroke

Dolphin Kick

Back 1/2 6 kicks - 1/2 build S

Breast fins off 10-20 egg beater-breast Kick

Free 1/2 6 kicks - 1/2 build S

300 Pull

Turn chin to breath - especially if you have been accused of lifting your head

6 * push into waterfall turns

300 with fins waterfall turns in (and out!) of walls

6 * 400 "-" on 15-30s rest

every 4th 25 breast or fly on 15s rest

last 2 fins optional

Descend by time and/or adding more Breast/Fly

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Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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